1

TOP THREE FOODS FOR FAT LOSS

plus great tips for a healthy lifestyle, fitness without losing your sanity

(or if you prefer)

Best Foods to Get a Six Pack, Become a Unicorn and Live Forever!

I’ve been a certified personal trainer and licensed massage therapist in New York
City for 20 years now. I’ve had a blog for almost 5 years. I was also
vegetarian/vegan for about 18 years, starting as a teen. I then went paleo/primal
for a decade. I was gluten free for that decade.

I believed a lot of diet narratives, the ideas/stories sound good on the surface.
Then I learned science. Now I have no labels, no lies and have given up many of
these ideas in favor of more fun and moderation, a word many people are not

familiar with and/or are afraid of.

I had serious health issues growing up, but I’ve cleared them up. I started eating
gluten and have strengthened my own digestion and metabolism. I could share

similar stories of people, just like you, who I have helped improve their health,
lose weight or have some other impressive health/lifestyle transformation.
However, these stories are not that important because I am not you. Instead of
sharing success stories, I am offering you some valuable tips that you can apply
and get good results.

In this report and on my blog, I cover the many reasons people fail in weight loss
on my blog and podcast; I teach these reasons so you can avoid the traps. If you
follow the links to learn more, you just should be able to get fantastic results:

improve your health, energy levels and sex drive, sleep better and reduce your
risk for disease … and lose some body fat.

***

This morning I went skateboarding alongside the Hudson River here in New York
City. Today is Thanksgiving and I was quickly reminded of the reason I decided to
write this report: New Year's Day is coming up. People often get more fitness-

focused during this time. I saw many people – more than usual – who were out
jogging.

My first impression was ‘Wow, so many people are taking advantage of the time

off to exercise – that’s great!’ However, when I gave it deeper thought, I
remembered. Yeah, sorry guys, but it’s not going to work out for most of you.

2

Instead of telling you who I am and why you should believe me (what every other
blog does), I’m just going to share some information that will be new for many

people, and give you a few tips to apply to not end up like the majority who
struggle with diet, fitness and weight loss. I’m not just an internet guy; I do this
for a living in the real world. I really want you to improve your health and lose
weight (if that’s your goal).

Come the New Year, typically a lot more people will be out jogging, joining gyms
and starting a diet. They get really excited. They have good intentions. They tell
all their friends. They may hire a personal trainer. They may even buy
appropriate workout gear.

All this. Yet sadly, most will fail to achieve their goals.

Everyone’s An Expert

Right now, statistically half of everyone you know is on a diet. The other half
already tried one or two. Have you dieted before? Please don't do it again. It will

be worse this time and you'll end up heavier than you are now. A good number of
dieters will make themselves crazy along the way from rules that are too rigid or
too restrictive in foods. The vast majority of people who attempt to lose weight
will eventually ‘fall off the wagon’ and end up heavier. It's a sad story really, and
one that plays out all too often.

For some unfortunate reasons, most people think they are an expert on the topic.
Everyone has an opinion about the best diet. You'll notice that many people are
very confident about what they know. Unfortunately, many of them are dead

wrong.

Fact: many people are totally confused.

Most people are not seeing the big picture. It’s easy to miss the forest for the
trees, because we live in a world where we want simple answers to complex
problems. There is an overwhelming amount of conflicting and confusing nutrition
information and diet ideas that are being twisted by the media on a daily basis.

In this report, I'll share simple ideas you can apply to get positive health results.
And of course, I’ll reveal the top 3 foods that fight fat!

Your Game Plan: What you give is what you get. The more time you invest in

learning, the more you’ll get out of this health and fitness thing.

3

~ Wonder is the beginning of wisdom. Socrates ~

3 Pieces of Pie. Everybody likes pie, right?

I teach my clients that in order to be successful in health, weight loss or
performance you need three things: Food, Exercise, Sleep. This report focuses on
the basic facts concerning these three aspects of life that you'll need to improve
your health, fitness and lose fat if that is your goal. Of course human health and
well-being extends deep into other areas, and I broach these topics and some

politics on my blog. For now, these three basic things are simple, and they work.

Restricting calories will help you lose weight, but it can also cause a lot of mental
and physical stress. If you really need to lose weight, first make sure you are

sleeping enough. Then make sure you are eating enough. Then make sure you
are doing proper exercise. You can restrict calories just a tiny bit and get good
results. You can also increase protein in your meals and this helps to eat less
overall.

Stay far away from any '6 pack abs' type of program, or any weight loss diet that
makes fantastic promises. Most popular diets are way too low in calories and are
not healthy. Sure, you can lose weight, but you'll lose water and maybe muscle
and you will eventually regain more weight because the calories were too low.

Let’s take a quick look at the main reasons many people fail in health and weight

loss:

• They have unrealistic expectations.
• They are not fully aware of what they do
• They typically misrepresent how much they eat and how awesome they are

with exercise.

There are plenty of other reasons, you can read my other writings or search for

my Paleo Movement Magazine interview for more.

Sleep

If you don’t get enough quality sleep, you’ll probably have a hard time losing
weight. No matter your goal, sleep is your foundation for reduced stress,
improved energy and a strong metabolism. This is one lifestyle habit many
people ignore, at their peril. A big mistake is trying too hard - working out and

4

dieting too hard and not prioritizing sleep. Your body recovers from the previous
day during sleep. Your brain refreshes itself. It's probably a good idea to get to

bed around 10 PM, sleep in a dark room and get uninterrupted sleep. How do you
get uninterrupted sleep? It takes practice, and prioritizing the things that allow it.
Of course, this is highly individualized, as we all have different lifestyles and
schedules, but it seems to be a good standard for health. If you don’t sleep well
or long enough, your body simply can't recover from the repeated stressors most

of us face daily.

Exercise

Don't focus on trying to do more, or run so hard that you feel faint after. Instead,
hire a personal trainer or coach. Take classes from qualified professionals. Read a
book. Join the ETF Facebook group (link below in the 'Old Habits Die Hard'
section) to chat with other people seeking balance. You do not need to beat

yourself up at the gym to get healthy. It's popular, but it simply isn't necessary
and yes, there are consequences, you just don't see or hear about them often.

So, what are the top three foods for fat loss?

Sorry to inform you, but there are NO superfoods. There is no such thing as diet
magic. There are foods though, and they work wonders if you understand a few
basic concepts.

Three Top Foods for Fat Loss: Protein, fat, carbs. In the right amount for you,
depending on your energy needs.

Sorry, not very sexy. If you think in short, sound bite, over-simplified ideas, like

the typical 'health tips' or ‘3 weird tips to kill belly fat’ you see in the media, you
will end up confused, stressed, unhealthy and possibly overweight. Those popular
ideas are false, misleading and one of the reasons why most people fail.

The basic idea is that every meal should have a fat, protein and carb.

Protein and Fat

Make sure you're getting at least 100 grams of protein per day. Excellent sources

are animal foods: beef, seafood, eggs, dairy. If you prefer plant foods, seek out
the high-protein kinds. Really, as long as protein requirements are met, eat
whatever kind you want.

Many people avoid fat and protein because they have been led to believe that
saturated fat and cholesterol are bad, or that eating fat makes you fat. In

5

mistakenly avoiding those foods, they also avoid good protein sources. Even
though human beings evolved over 2 million years to get here today on a diet

consisting largely of animal fats and proteins, and the low-fat diet myth has
consistently failed Americans for the last 30 years, popular culture still buys into
the ‘red meat and cholesterol are bad for you’ myth. This is what some experts
call insanity – continuing to do the same thing and expecting different results.
Unfortunately, this urban legend has caused more harm than health. ‘I don’t eat

red meat’ or ‘I only eat egg whites’ is very popular, yet very unhealthy, illogical
and not based in nature or any real science. Fat and protein are absolutely
required for real health and permanent fat loss. The secret is in the quality of
these foods, which makes all the difference between wellness and illness.

Americans are constantly told that eating foods rich in cholesterol can elevate risk
of atherosclerosis and heart attacks. However, research studies consistently show
that dietary cholesterol does not correlate well with blood cholesterol. In

addition, many studies have found no relationship between the level of
cholesterol in the blood and the incidence of atherosclerosis. In fact, there is
more conclusive evidence supporting the opposite. In other words, eating foods
rich in cholesterol does not increase blood cholesterol or cardiac risk.

Many healthy cultures around the world have diets with saturated fats in the form
of butter, eggs, cheese, cream, liver, meats and pates. The scientific evidence,
when honestly evaluated, does not support the claim that 'artery-clogging'
saturated fats and cholesterol from food cause heart disease.

• Dietary fats and proteins provide necessary building blocks for your stress,

repair and sex hormones. Optimal health, wellness and permanent fat loss

require high-quality fats and proteins.

• Fats act as carriers for fat-soluble vitamins A, D, E, and K, which support

thyroid function and healthy metabolism. These vitamins are found mostly

in animal foods.

• Your brain, nerves, hormones, red blood cells and your body’s

communication systems require fats to function normally.

• Along with saturated fats, cholesterol in the cell membrane gives our cells

necessary stiffness and stability.

• Fats are necessary for protein and mineral assimilation, normal growth and

hormone production.

• Fats support satiety and energy which are conducive for fat loss.

6

• Eggs – half the protein and most of the nutrition is found in the yolk.

• Cholesterol is needed for proper function of serotonin receptors in the brain.

• Dietary cholesterol plays an important role in maintaining the health of the

intestinal wall and proper digestion.

Carb and Sugar Phobia

One of the biggest misconceptions today in the diet and fitness world is the belief
that carbs and sugar are uniquely fattening, toxic or addictive. This is not true,
and if you want to lose fat and stop yo-yo dieting, you need to realize some
important things about carbs and yes, even the 'evil' sugar.

Carbs give us the energy we need to function normally. They support energy
levels and help us cope with all kinds of stress by modulating and reducing the
hormonal stress response. How much total food and carbs each person needs is
individualized, but the fear of carbs/sugar seems to be universal and a very
common misconception. Severely restricting carbs is not sustainable for most
people. Our bodies need and want a balanced intake of macronutrients. Carb and
sugar restriction sets you up for bingeing on...you guessed it, carbs and sugar.
There is evidence that the binge/restrict, guilt/atonement cycle is both
psychologically and physically damaging. Carbs, including sugars in various
forms, are important to include in a balanced diet.

Another common belief, perpetuated by the media, is the idea that sugar is
addictive. As a result, many people operate under the assumption that they
'can't' have sugar, or they will lose control and binge. Because that's their
mindset, when they inevitably do have some sugar, they have essentially given
themselves permission to go hog wild, because after all, they're an 'addict' and
can't help themselves. Strict avoidance can result in blood sugar swings, which
results in feelings of craving or 'starving' for sugar. Stress (from many sources –
actual addiction to a drug or alcohol, hectic lifestyle, mental or emotional anguish,
anything) exacerbates this, because the stress hormones are out of control, and
sugar can help ameliorate that, so more cravings ensue when sugars are
restricted. All of this triggers a binge/restrict cycle. In addition, when an
appealing thing is demonized to the point that sugar typically is these days, it

7

causes a reaction in the human psyche to secretly covet it, and so the
subconscious desire to have it can be very strong. But sugar as a substance is not
physically addictive, does not result in the same physical effects or damage as
heroin, crack, meth or any other drug, and it should not be demonized. It's the
demonization, the unnecessary restriction, the binge/restrict cycles and
disordered thinking about sugar that are the problem. Heal the mind, and then
the body can follow, maintaining a balanced relationship with any food.

It's easy to overdo it when eating carbs and sugar, because they are usually
delicious. However, the only danger there is in simply eating calories in excess of
your energy needs. There is no inherent quality of carbs or sugar that make them
more fattening than other macronutrients. In fact, easily-digested carbs can be a
valuable tool for people who are in metabolic recovery or who have a
compromised digestion.

How Much Are You Eating?

Simple solution: pay attention. You can track your diet online for a few weeks to
see how you’re doing. It's not necessary to always track, once you get a good
idea of your normal intake. You don’t have to track if you don’t want to, but it's a
useful tool to get a real picture of how much you're eating. Estimating or

guessing about food intake is notoriously inaccurate. Check out fitday.com or
cronometer.com for tracking tools. There are other free websites that offer this,
as well.

Some people are already predisposed to OCD and can get neurotic with tracking
their diet. So no, not everyone needs to track calories. For example, I do it only 3
or 4 times per year. You may need more or less, or not at all.

Eating & Food

Eat food you enjoy, food you tolerate well and in the right amounts. Be present
and patient when eating. Enjoy your meal. Don’t throw food down your pie hole
or eat on the go.

It’s simple, really. You need the right amount to achieve your specific goal. Not
everyone wants to or needs to lose weight.

Regardless of your goal, your meals are best served up with a balanced ratio of
proteins, fats, carbs. The actual balance is up to you, but don’t sweat it too much.

8

Many people get caught up in tracking their diet and micromanaging their
macronutrients, so that their pursuit becomes a drag and tedious or, worse yet, a

source of anxiety.

Don't restrict around holiday time in order to look good for the party. You'll end
up bingeing and regretting it later. Instead, focus on moderation throughout the
entire holiday time and enjoy the time with your friends and family and of course,

enjoy the food.

If you have a hard time being around good food or parties because you binge,
you most likely have an eating disorder (Binge Eating Disorder). Eating disorders

require therapy/counseling and you can get great support if you seek it out.

So, let it go. Relax. Don’t be too attached to rules and instead focus on quality of
life factors.

Individual

You’ll have to figure out what diet works best for you. You don’t need to be a
scientist or go back to school for this stuff. Keep it simple. It only takes a little

trial and error and you certainly don’t need to get extreme with your diet. Please,
don’t take this stuff so seriously that you become unhealthy or stressed in your
pursuit for the opposite.

Pay attention to what makes you feel good. The top 3 Foods are first based on

your preference. Find foods you enjoy and don’t create a hard list of good/bad
foods.

Energy

Eat for your energy needs. Busy, active, athletic people need more food. You
want to be active enough that you need to eat a lot of good food. The right
amount of food is individualized, but generally, the more active you are, the more

food you need. Start with eating three times a day. Get the top 3 foods for fat
loss in each meal/snack: protein, fat, carbs.

Don’t sweat this too hard. Do your best and enjoy the journey.

Focus

It’s a better idea to focus on being healthy, rather than looking better. When you

focus on being healthy, you’ll do the right things, like sleep better, cook simple
meals at home and exercise consistently. Instead of focusing on weight loss,

9

focus instead on developing strength, fitness and habits that you can manage for
a lifetime.

Don’t Lose Weight to Improve Your Health

Improve Your Health to Lose Weight

Look, it’s easy to lose weight for some. It’s very difficult for others. That’s just

how it is. One of the best ideas I can share from my twenty years' experience is
forget about ‘top three superfoods’ or 'top 3 foods to avoid'. Instead, change your
focus, your attitude. If you focus and work on lifestyle improvements and stress
reduction, health improves and weight comes off easier and more sustainably.

Perfection - it doesn't exist, so get over it. All those magazines you see with lean
bodies and six packs, first of all, most of them are photoshopped. Secondly,
models and competitors work all year round to look that way for a short period of

time. This is not you, so don't try to be someone you are not. They are far from
perfect, and many of them have disordered eating habits and thought patterns
anyway. There is no perfect, love yourself as you are now and if you want to
make some changes, do it intelligently and with moderation.

Not Everyone Needs to Lose Weight

You know a lot of people are obese or overweight, but did you know that the
leaner, ‘health conscious’ population (people who join gyms/health clubs, go on

diets) have a whole host of problems you may not have heard about? They can
get obsessive with diets, avoid particular foods when they don’t need to, and can
easily get too restrictive or too low in calories. This leads to health
(mental/physical) problems for many ‘health conscious’ people, including fitness

celebrities we see in the media. Know your health. Know your goals. Respect your
limits.

Scale

It’s up to you, but I don’t encourage daily weighing if you get emotional from
your scale. If you use a scale, try getting a weekly average and don’t focus on it

much. Focus instead on how you feel. Are you recovering from your exercise and
getting better? How do your clothes fit? Circumference measurements are
probably a better way to track your progress than a scale.

Detoxes and Cleanses

10

Sorry to tell you, but these practices are pretty much a waste of time and money.
Yes, I know some people do it and feel great, and even lose weight. But there's

no magic here. Why do people do it? How do they get 'results'? It’s really a diet
and they lose weight from cutting calories. Losing weight makes everyone feel
great, right? Our culture tells them they should feel good about losing weight, but
this is disordered thinking. More often than not, people with a history of dieting,
detoxes and cleanses are also eating-disordered. It simply is unnecessary and the

‘reasons’ given to do these things are typically bogus.

I've done them all, from liver cleanse to colonic irrigation, so I speak from
experience. Seriously, most people really don’t need to do these things.

Plateaus

You’re supposed to have plateaus and not constantly be losing weight. When you

encounter these, sit back and relax. Don’t try to force these things. The closer
you get to your goal weight, the harder it gets to lose weight. Your body is
slowing down as you get closer. This is a natural, normal occurrence and not
something to freak out about.

The human body is not made to be constantly dieting. Take a break every 2 or 3
weeks and enjoy. If you are on a training program and reach a plateau, take a
moment to focus on skill development or another area of your fitness/lifestyle.

Beginners

If you are a beginner with trying to improve health and achieve weight loss, it
should be easy for you to get great results. The more weight you lose, the harder

it gets. So enjoy the early days and please do the right thing. It’s tempting to
jump right in and go hard. Don’t do it. Invest some time in learning new ideas
and make some simple lifestyle changes. Your exercise is important, but if you
take a moderate approach and have a long-term vision, you’ll get great results.

Ignorance is not Bliss

An idea you are unfamiliar with or are overlooking in your journey may later show

up as a ‘hidden’ issue. Under-eating and unnecessary restriction are among these
issues. If you’re too strict, you’ll end up bingeing, then you’ll go into a tailspin of
self-shame and restart the process, ending up in a binge/restrict cycle. This is not
fun or productive, and can in fact be quite damaging.

Old Habits Die Hard

11

For some of you, there are lifestyle habits that must change. You will need

support, so go out and find it. There are plenty of good groups available and lots
of online support groups.

Some of you have disordered habits and will need counseling/therapy.

There is a fantastic online community on Facebook called Eating The Food.
Come join us. www.facebook.com/eatingthefood

Also, please like my HUK page: www.facebook.com/HealthyUrbanKitchen

Eat Less, Exercise More?

Yes, this recommendation is generally correct for overweight people who overeat
and don’t exercise. There is a lot of nuance lost in this simple message, however.
This presents several challenges. 'Eat less, move more' is a bit oversimplified and
can lead to troubles for most who embark on this journey. My suggestion is first

track your diet to see how much you are eating. Then make small adjustments
and be patient.

You can reduce calories by reducing the amount of food you eat, but don’t try too
hard, please. Diets are often too low in calories and you’ll feel great doing it at

first, but then later, it gets ugly, because humans are not meant to function long-
term on restricted calories.

So you can reduce calories a bit if you need to lose weight. You can also increase

the protein you are eating, this will help you eat a little less overall. You can also
increase the amount of calories you burn by exercise. If you can do both, plus get
great sleep and study to learn the reasons behind these practices, you’ll have
great chances for long-term success.

Be aware, many clients I work with have a history of going too far on both ends.
They reduced calories too much, and sometimes, tried too hard with exercise.
They end up burning out and needing a restorative plan.

So, if you have weight to lose, start with making small changes. I know you want
fast results like your buddy/coworker got, but trust me, if he achieved them with
extreme calorie restriction or over-exercising, he will likely be heavier in six
months. You can do the right thing and avoid that.

The things we know that work are small changes, moderation and balance. It
really does work. Unfortunately, most do not know what it means or how to apply

12

it. Also, it doesn’t sell well. Most people want immediate results.

Everything in Moderation

When people say this, I have found they are trying to get out of a conversation.
i.e. “oh yeah everything in moderation, yada yada.” It’s used like ‘balance’ in that
people will use these words, but they are not clearly defined and people have

their own definitions. Dieting can make some people crazy, and cling to their
restrictive or extreme mindset.

Moderation actually works. You don’t have to diet too hard. You don’t have to

train too hard. You don't have to punish yourself to get results. I know it sounds
less exciting, but moderation and balance work, when you know what these
terms mean. You need patience and intelligence - two things that are NOT
promoted in the diet culture.

Vegan, Vegetarian, Paleo or Primal?

This is a cool phenomenon: Someone gives up a lousy diet, makes lots of lifestyle
changes and starts eating better. They feel better, look better, lose some weight
and they will attribute that to their diet.

It is not the diet, however. It is the combination of everything they did. This is

called the Healthy User Effect.

For paleo/primal, when you start eating more protein, you will get satiated
sooner. It is far more enjoyable and yes, healthy. At the end of the week though,

you’re eating fewer calories because of this. You also started eating more fruits &
vegetables.

If you start eating a lot of protein, you’ll get sated sooner, meaning you’ll be

overeating less. This leads to a reduction in calories, which is the main reason
many paleo/primal people lose weight. They may claim it's not the calories, but
make no mistake, it is the calories in combination with everything else they did to
improve health and reduce stress.

A similar affect is found in the beginning with vegan or vegetarian lifestyles, the
specifics are slightly different but the initial result is the same.

If you need to lose weight though, you can make a small reduction in calories,

maybe 100-200 calories per day to start, without adopting any 'brand-name'
diets or restrictive lifestyles.

13

Liquid Calories

People tend to freak out about juice and soda. However, it’s the total calories that
matter most for weight gain or loss. Soda and juice are very tasty and easy to
over-consume. Even in small amounts, liquid calories can add up quickly. Being
aware of the calories consumed with these beverages is more important than

avoiding them.

I personally drink a lot of fresh orange juice. It can restrain the stress response,
balances blood sugar and is anti-inflammatory. Mostly though, I drink it because I

love it.

Hydration

Drink when you're thirsty. It's that simple. I used to give specific
recommendations, but I really don’t think it's helpful. If you sweat a lot, you’ll
need more water. But I think most people overemphasize hydration and under-
emphasize other, more important principles.

Stress - Killer on the Loose!!!

Some experts estimate that 70-90% of all human diseases are stress-related.

What I teach my clients is that there are multiple stressors we encounter every
day. Our bodies response to stress is called the ‘stress response’. So stress is
something that we encounter that challenges us, and our response. All living
organisms encounter stress every day in order to live and grow. The problem with
this is we now have newer forms of stress, greater amounts of it and little

understanding of it and how to deal with it. Most people, fitness and medical
professionals included, don’t know how much is enough or how to dissolve it
when there's too much. Since we encounter stressors every day, the real question
is this – how are you understanding, dealing with and dissolving them on a daily

basis?

In a nutshell, chronic stress, from any stressors, triggers our sympathetic
nervous system (fight or flight) which leads to excessive stress hormone (cortisol

and adrenaline) production and eventually adrenal gland (which produces stress
hormones) burnout. When the adrenal glands are chronically stimulated, they
eventually need to borrow from other hormones to keep up with the production of
cortisol. The body is now in energetic debt and starts borrowing from repair and

recovery hormones, and then eventually sex hormones.

14

Do you know anybody who wakes up tired, is tired throughout the day, can’t fall
asleep, doesn’t sleep well, craves sugar and caffeine for energy, work production

suffers, starts losing motivation for life, has decreased sex drive, can't get an
erection or has menstrual cycle irregularities, is cranky and irritable and gaining
weight for no apparent reason???

Chronic stress and adrenal burnout typically start by overworking, under-

sleeping, under-eating (especially fats and proteins), and over-exercising
(especially too much cardio). Additional factors include too much
mental/emotional stress either from self or others, not creating work-life balance
by taking time for self, not dissolving daily stress, not managing your

mental/emotional state and your personal energy, or not enjoying your life with
fun and creative pursuits. I see it all the time. If you don’t love what you do, do
what you love and manage yourself, you end up chronically stressed, unhealthy,
overweight and unfulfilled.

Typically, modern man or woman in this dilemma will then seek out a personal
trainer and say something like “I want to work out hard” or “I want to burn off all
this stress!” Unfortunately for most, traditional forms of exercise, like what 95%

of personal trainers offer, or cardio, are nothing more than physical and hormonal
stress. When the person is ‘working hard’ and sweating, they feel good and
believe this is the answer. In truth, they are getting a fix of adrenaline,
endorphins, enkephalins and dopamine so they ‘feel better’, but their stress has
not gone anywhere. In fact, after their training session, the mindset, feelings and

the issues they thought they were burning off reappear. Only now they have
more physiological stress than before. They then end up feeling tired,
overwhelmed and not sleeping, and can't figure out why they are not losing any
weight, or started gaining a little fat around the waist. This is a common scenario.

Cortisol is involved with practically every physiological function in the human
body. An excess of cortisol production influences your blood sugar levels, energy
production, thyroid function, depresses the immune system, encourages bone

loss (osteoporosis) and protein breakdown (muscle wasting), increases salt and
water retention, increases inflammation, decreases detoxification capacity, quality
of sleep and mood and of course, increases the accumulation of body fat.

When we are healthy and have resilience, the right type of exercise (physical

stressor) makes us stronger and healthier than before we encountered it.
However, since the majority of people in the U.S. are out of shape, unhealthy,
overweight, overworked, overwhelmed, underfed and under-slept, the traditional
exercise that 95% of personal trainers offer or the media promotes is completely

inappropriate and the results are obvious.

15

There are many other wonderful forms of exercise and methods offered that are
stress-reducing and energizing, but generally they are accompanied by a

dogmatic attitude (yoga and Pilates) or they are becoming watered down (group
fitness classes and commercialized yoga) to meet the addictive needs of
consumers who know nothing about health, wellness, fitness or total-body stress.
Since most health club management and staff are not fitness professionals, they
succumb to these unrealistic demands and you end up in present day America

with a health and fitness crisis – not ’craze’, I said ‘crisis’.

When you get all the pieces to the puzzle and put them together, with patience,
persistence and a little guidance, you will have a complete puzzle which then

transforms into a beautiful and whole image. You want to eat as much as possible
and enjoy as much as possible while doing the right thing to lose weight properly.
If you follow these ideas, you should have positive results in your health, wellness
and your ability to lose fat forever.

Thank you for taking the time to read my report. Now please go out and enjoy
your food and don’t take this diet stuff too seriously. Obviously, if you are
diabetic, celiac or have a health issue, that comment is not minimizing your

condition, but the rule still applies: many people will take this stuff too seriously,
cause stress and forget about balance and happiness in their pursuit of the
perfect human diet.

Yours in Health,

Antonio Valladares
HealthyUrbanKitchen.com
Facebook.com/HealthyUrbanKitchen
Twitter @UrbanAntonio